Monday
Every 3:00 x 7 Sets:
-4 Overhead Squats; build across
-Max Chest-to-Bar, Until 50s Mark
+
“DT”
5 Rounds for Time
-12 Deadlift 155/105lb
-9 Hang Power Clean 155/105lb
-6 Shoulder-to-Overhead 155/105lb
*pick a weight that you can do all 6 STO without setting the bar down
Tuesday
AMRAP 40:00 @ 60% Effort
-20/15 Calorie AirBike
-4 Box Jump, Step Down 24/20″
-4 DB Snatch 50/35lb
-4 Wall Ball 20/14lb, 10/9ft
-20/15 Calorie Row
-4 Box Jump, Step Down 24/20″
-4 DB Snatch 50/35lb
-4 Wall Ball 20/14lb, 10/9ft
Wednesday
Every 4:00 x 4 Sets:
-8 Bar-Facing Burpees
-Max Thrusters 95/65lb, Until 1:00 Mark
+
5 Rounds for Time (15:00 Cap)
-3 Ring Muscle-Ups*
-9 Hand-Release Push-Ups
-15/12 Calorie AirBike
*scale to 5 Strict Pull-Ups or 7 Ring Row
Thursday
AMRAP 22:00
-60s Jump Rope Skill Practice
-10 Side-Lying External Rotation 2.5-5lb / arm
-30s Sorenson Hold
-10 Tabletop Glute Bridge
-15s Ring Support Hold
-5 Inchworm Planks
+
EMOM 12
1) 10 Good Morning; Hugging DB to Chest
2) 10 DB Goblet Split Squat (L)
3) 10 DB Goblet Split Squat (R)
+
AMRAP 12:00 @ 80% Effort
(Partner WOD: You Go, I Go)
-6 Line-Facing Burpees
-6 Length Shuttle Run (54ft=1)
*partner: choice plank variation during rest
Friday
Every 2:00 x 6 Sets:
-6 TnG Power Clean
+
For Time:
-20 Shuttle Run (2x25ft=1)
-20 Front Squat 135/95lb; no rack
-Rest 2:00-
-20 Front Squat 135/95lb; no rack
-20 Shuttle Run (2x25ft=1)
*scale to heaviest power clean complex load
+
AMRAP 2:00
-Alternating DB Bicep Curls
(Rest 2:00)
AMRAP 2:00
-Supine DB Skull Crushers
Saturday
“Circuit Something 2.0”
[2 Rounds: For Total Reps]
<1:00 Rest b/w Stations>
1) 1:00 SkiErg Calories
2) 1:00 Kettlebell Sumo Deadlift High Pull 53/35lb
3) 1:00 Box Jump Overs 20″
4) 1:00 Inchworm Planks 6/5ft
5) 1:00 Push-Ups; Traveling Over PVC
6) 1:00 BikeErg Calories
7) 1:00 Single Arm DB Push Press 40/25lb
8) 1:00 Pogo Burpees
9) 1:00 AbMat Sit-Ups
10) 1:00 Plank Shoulder Taps
*each athlete will start at a different place in the workout but move through the circuit in order
Vegetables
At Any Point This Week
Accumulate; as you see fit
-30 Prone Shoulder CARs / arm
-30 Forward Shoulder CARs / arm
-90 Banded Face Pulls
-90 Banded Hamstring Curls
-90s Plate Pinch; moderately heavy
Please keep in mind that your coach will help you adjust the workout to variations of movement which are appropriate for you, allowing your to maximizing your workout and long-term progress.